Power

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Player age (years old)
Exercises6789101112131415161718
Exercise 1Jump and stop (hold 3 seconds) on the spot 2×12Jumps on the spot 90 degrees + hold 2-3 secs, 2x each side 2 lapsJumps on the spot 180 degrees + hold 2-3 secs, 2x each side 3 lapsJumping jack 2×20Low Squat foot jumps 3×15Eccentric 5 sec squats 2×10Eccentric 5 sec Squats 2×15Squat jump 2×15Squat Jumps 3×15Drop Jump 2 legs (40-50 cm) + stick the landing 90d. 3×8Drop jump single leg (30-40cm ) + stick the landing 110~ d. 3×6+6Drop Jump 2 legs (40-50 cm) 3×8Drop Jump 1 leg (30-40 cm) 3×6+6
Exercise 2Tip toe jumps 2x20secTip toe jumps 2x30secZig-zag 2 legs jumps + hold 2×8Jumping in and out 2×10Jumping in and out forward + hold position 2×12Jumping in and out backward+ hold position 2×15Standing single leg drop + hold 2×10+10Drop jump 2 legs (30-40 cm) + stick the landing 90~d. 3×8+8Drop jump single leg (20-30 cm) + stick the landing 110~d. 3×8+8Lateral jump + Jump 3×6+6Lateral single leg fast jumps 3×6+6Lateral single leg fast jumps 3×8+8Diagonal zigzag jump single leg + jump 2 legs 3×10
Exercise 3Single leg hopping on the spot 2×20 secsSingle leg hopping on the spot side to side 2×30+30 secSingle leg hopping on the spot front and back 2×30+30secSingle leg line jump + hold 2×10+10Skater jump 2×10+10Skater jump + turn 90 degrees 2×10+10Ankle Jumps 2×25Ankle Jumps 2×30SIngle leg long jump 3×6+6SIngle leg long jump + turn 90d. + hold 3×6+6One fast step + 2 legs jump 3×8One fast step + single leg jump 3×6+6Single leg Triple jump/hop + hold 2-3 sec in the end 3×5+5
Exercise 4Ankle raises both legs 2×15Ankle raises both legs + hold at the top 2×20Single leg ankle raises 2×15+15Single leg ankle raises + hold at the top 2×20+20Ankle Jumps 2×15Ankle Jumps 2×20Sprinter step-up jump 3×8+8Sprinter step-up jump 2×10+10Sprinter step-up jump 3×12+12Split squat jumps both legs 3×10Split squat jumps single leg 3×6+6Seated 2 legs jump 3×10Tuck single leg jumps 3×6+6
Exercise 5Short 30-40cm broad jump + stick the landing 2×8Short 30-40xm broad jump + stick the landing 2×10Long jump 2×6Long jump 2×8Long jump + turn 90 degrees + hold 2×4+4 (each side 4 times)Lunges 3 sec eccentric + fast con phase 2×6+6Lunges bouncing 2×20+20secLunges bouncing 2×30+30secRocket Lunge jumps + hold after jump 3×8+8Rocket Lunge jumps + hold after jump 3×10+10Tuck jumps 2 legs 3×8Tuck jumps 2 legs 3×10Foot elevated on chair split squat jumps (bulgarian jumps) 3×8+8
Exercise 6High knee running on the spot 2×30 secHigh knee running on the spot 2×40 secMoguls jumps side to side 2×8Moguls jumps front and back 2×10Crossover jumps 2×30 secLong jump from 2 legs on 1 leg + hold 2×6+6Long jump from 2 legs on 1 leg + hold 2×8+8Isometric squat 90 degrees 10 seconds hold + jump 2×6Isometric squat 90 degrees 10 seconds hold + jump 3×6Isometric squat 90 degrees 10 seconds hold + jump 3×8Single leg RDL ecc phase slow + fast con phase 3×12+12Single leg RDL ecc phase slow + fast con phase + Jump single leg 3×12+12Seated single leg Jump + same leg long jump 3×8+8

 

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